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Sleep supplements and routines
Posted on 7/8/24 at 9:36 am
Posted on 7/8/24 at 9:36 am
Anyone have trouble going to sleep and have had success with either supplements or something else?
My issue is that my mind is going 100mph and it takes me a good while to get to sleep. I'm usually in bed at a decent time, don't really drink and try to limit screen time before then. I've tried the following combos about an hour before going to bed, but it's not entirely effective. I am also a light sleeper.
Melatonin - I think I have a tolerance to this now.
Magnesium
Ashwagandha
L-theanine
I've also tried Delta-9 CBD and it seems to help somewhat, but those are expensive.
Any guidance would be appreciated.
My issue is that my mind is going 100mph and it takes me a good while to get to sleep. I'm usually in bed at a decent time, don't really drink and try to limit screen time before then. I've tried the following combos about an hour before going to bed, but it's not entirely effective. I am also a light sleeper.
Melatonin - I think I have a tolerance to this now.
Magnesium
Ashwagandha
L-theanine
I've also tried Delta-9 CBD and it seems to help somewhat, but those are expensive.
Any guidance would be appreciated.
13
Posted on 7/8/24 at 9:42 am to Ignignokt
Reading an actual book has seemed to help me this past month. When everyone goes to bed, I read about 30 mins and then go to bed. I fall asleep pretty quickly. I also prep everything for the next day, just so I'm not tempted to stress about something.
Posted on 7/8/24 at 9:54 am to Ignignokt
How much sun are you getting during the day? Particularly in the morning and how active are you?
Posted on 7/8/24 at 10:00 am to GeorgeTheGreek
I am pretty active. Work out around 3-4 times a week which includes getting outside for a walk or run.
Posted on 7/8/24 at 10:02 am to Ignignokt
Magnesium has helped me.
Posted on 7/8/24 at 10:07 am to Ignignokt
Magnesium
GABA
Glycine
GABA
Glycine
Posted on 7/8/24 at 10:08 am to Ignignokt
Trazodone FTW baby!
Posted on 7/8/24 at 10:41 am to Homey the Clown
quote:
Trazodone
Works well for me too and no noticeable side effects.
Posted on 7/8/24 at 10:54 am to Ignignokt
Sleep supplements should be viewed as one tool in a wider arsenal. Good sleep hygiene should be the larger overarching focus and goal. Remove sources of stimuli from your bedroom. No tv for example. Do not get in bed until you are ready to go to sleep. Do not play on your phone once in bed. Once in bed, go to sleep. Leave phone charging outside your reach and put in sleep mode. Focused breathing and slowly counting backward from 100 helps get to sleep once in bed(if you get to 10 start over at 100).
Plan to use more energy so your brain sends stronger signals that the body needs rest. Exercise. Cut back on carbs late in the day and stop eating 2-3 hours before sleep time.
Getting in bed later is ok if you get to sleep faster. The idea is to condition your body to go to sleep(and enter REM) much faster once in bed.
Research sleep hygiene and best practices for more info. Track everything you do throughout the day and challenge yourself to adjust or remove things that are hurting your ability to sleep. Adding a supplement should be the very last thing you do after behavioral modification. Frequently a supplement is not needed once good sleep hygiene is achieved.
Plan to use more energy so your brain sends stronger signals that the body needs rest. Exercise. Cut back on carbs late in the day and stop eating 2-3 hours before sleep time.
Getting in bed later is ok if you get to sleep faster. The idea is to condition your body to go to sleep(and enter REM) much faster once in bed.
Research sleep hygiene and best practices for more info. Track everything you do throughout the day and challenge yourself to adjust or remove things that are hurting your ability to sleep. Adding a supplement should be the very last thing you do after behavioral modification. Frequently a supplement is not needed once good sleep hygiene is achieved.
Posted on 7/8/24 at 11:49 am to Ignignokt
Heard a sleep doctor talk one time about a new prescription with a 90+% success rate.
Laughter.
He said winding down in the evening watch, read, or do something that creates laughter. The effects are way beyond a pill.
Laughter.
He said winding down in the evening watch, read, or do something that creates laughter. The effects are way beyond a pill.
This post was edited on 7/8/24 at 11:50 am
Posted on 7/8/24 at 3:45 pm to pwejr88
Magnesium and L Theanine are the only two things that I know work for me. That and not eating 2 hours or less before I go to sleep.
Posted on 7/8/24 at 5:56 pm to Rendlo
I didn’t get squat off l theanine even at 600mg
I’m still using ZMA supplement + 70mg melatonin. Works like a charm.
I’m still using ZMA supplement + 70mg melatonin. Works like a charm.
Posted on 10/1/24 at 5:30 am to pwejr88
quote:
Heard a sleep doctor talk one time about a new prescription with a 90+% success rate.
quote:You know, say I’m way off base, but it used to be that a lot of people would watch The Tonight Show or Letterman right before shutting off the lights.It would come on right after the nightly news in the 10 o’clock hour. Lots of laughs.
He said winding down in the evening watch, read, or do something that creates laughter. The effects are way beyond a pill.
Posted on 10/1/24 at 6:15 am to TDFreak
Very good point. Even with movies made today… we’ve gotten away from laughter and I think we underestimate its power.
Posted on 10/1/24 at 9:21 am to Homey the Clown
What dosage?
Posted on 10/1/24 at 10:36 am to ronricks
quote:
70mg melatonin
Does it even come that strong?
Posted on 10/1/24 at 11:57 am to Ignignokt
Magnesium and 2oz of bourbon.
Delta 8/9 make me have cotton mouth so bad! Much rather just hit a vape if I want to get high.
Delta 8/9 make me have cotton mouth so bad! Much rather just hit a vape if I want to get high.
Posted on 10/1/24 at 12:35 pm to txpurpleandgold
I am prescribed 50mg, but most of the time I just take a half.
Posted on 10/1/24 at 12:58 pm to Homey the Clown
Thanks. Like an hour before bed?
Posted on 10/1/24 at 1:23 pm to Ignignokt
Usually Magnesium a few hours before bed. Melatonin right before bed once or twice per week.
I like to watch light comedies right before bed when possible. Psych, Derry Girls, Schitt’s Creek, etc.
I like to watch light comedies right before bed when possible. Psych, Derry Girls, Schitt’s Creek, etc.
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